WOD #813
Wu 6’ Easy peace 15 air squat 15 hollow rock 15 good morning Strenght back squat Every 2’ 5×5 70% Db ladder 50-30-10 Db snatch 25/15 Db oh lunges Push up hr Cap 16’
WOD #812
Warm up Andature Skill Hang cluster Wod Chipper 100/50 DU 15 HPOWER CLEAN@60/40 50/35 40/30 30 BOX JUMP 15 HSQUAT CLEAN 100/50 DU 15 HANG CLUSTER 30 BOX JUMP 16′ cap
WOD #811
Warm up Thoracic mobility Shoulder mobility Ankle/hip mobility Cash out 50 hollow rock Skill Kipping Ring MU / Kipping Ring Dip WOD 4×3′ amrap 2′ rest alternated A)30 Wall ball@9/6 Max rep RMU/RING DIP 😎 30 american swing@24/16 20/12 Max rep KB oh lunges (change arm every 5 rep)
WOD #810
Warm up 0-2′ Cal row 20/15 2-4′ Cal bike 20/15 4-6′ Cal ski 20/15 Strenght Push Press from GROUND 5-5-5-3-3-1 Start every 2′ Start from 50% increase weight every round until a heavy single Wod 2 round For time 30/20 Cal 30 KB squat clean@32/24 24/16 Cap time 10′
WOD #809
Warm up- 9-7-5 Bumper press Bumper front squat Bumper good morning Burpee over the bumper Skill-practice Hang squat snatch 5′ EMOM 7 Hang squat snatch @40/30 30/20 WOD 7-5-3-5-7 Snatch DL Power snatch ohsquat@50/35 40/30 30/25 CAP 12’
WOD #808
Warm up 3 round Plank walk out 5 rep Duck walk 5+5m (avanti e indietro) Arch rock 10 rep Strenght 8′ EMOM 5 strict chin up + 10 push up Wod- burpee Cindy 15′ amrap 5 pull up 10 burpee 15 air squat
WOD #807
Wu: tabata 1 Air squat Push up Tabata 2 Step up One arm db russian swing (every round change hand) 2 round of: 4’ amrap 16 db Fs 30/20 25/15 20/10 12 burpees bjo Rest 2’ 4’ amrap 8 db step up 4 db devil press Rest 2’
WOD #806
Wu: hip-back-knee mobility Strenght In 10’ find your 2rm Push press Then Amrap 10’ 5 Push press E60/40 rx50/35 sx40/30 10 DL 20 lunges
WOD #805
Wu: 2 round 45” on 15” off 1º cal 2º scap pull up 3º kb russian swing Skill bmu 5 round for time 10 Cal 5 bmu/5 C2b/5 pull up 10 burpees 20 kb am.swing Cap. 18’
WOD #804
Wu: 7’ easy pace 20 mountain climber 15 dl 10 hip muscle clean Skill clean Emom 15’ 1º 6 sq clean 70/55 60/45 50/35 2º E 20 wb-rx15 wb-sx12 wb 3º E 20 mb sit up rx 20 sit up sx 15 sit up Cash out Max rep power clean in 5’